El Camino Hospital Dine Out, Watch the Soduim

Dine Out, Watch the Sodium
Americans eat on average about 3,300mg of sodium a day. The Dietary Guidelines for Americans
recommend reducing sodium intake to less than 2,300mg per day (about 1 teaspoon of table salt).
Adults with hypertension should further limit sodium to 1,500mg a day.
Too much sodium can increase your blood pressure. According to the World Health Organization,
decreasing salt intake from 10g to 5g per day would reduce overall stroke rate by 23% and cardiovascular
disease rate by 17%.
Speak Up
Never hesitate to ask your server to present sauces on the side, and request that no salt be added to
your dish. In all likelihood, your food is already loaded with sodium from breading, marinating, curing,
and so forth.
Cut the Salt
Instead of salt, try using other salt-free spices and seasonings. You won’t sacrifice taste, and by reducing
salt, you will start enjoying the natural flavor of foods.
Dip It
Ask for sauces on the side so that you can dip your food instead of fishing for pieces from the dish. This
step alone can reduce your sodium consumption by half, if not more!
Steam Up
Steamed options are usually—though not always—better than deep fried, braised, stir fried, or sautéed
options.
Instead of...
Try this!
Staple
To make steamed rice even healthier,
ask for whole-grain brown rice, which
contains significantly more dietary fiber
and vitamins than white rice.
Steamed Rice
6 mg sodium/cup
Soup
Fried Rice
500 mg sodium/cup
Seafood & Tofu Soup
300 mg/cup
Appetizers with fresh ingredients without breading, frying, or marinating are
always a better bet. Instead of drowning
your food in sauce, dip it instead.
Egg Roll
380 mg/roll
Spring Roll
150 mg/roll
Szechuan String Beans
2700 mg/dish
Bok Choy in Broth
800 mg/dish
Kailan in Oyster Sauce
1500 mg/dish
Blanched Greens
20 mg/dish without dipping sauce
Choose veggies that are sautéed,
steamed, or braised in broth rather than
sauce—try Luffa or Baby bok choy in
broth. Even better, fish out the veggies
and don’t drink the broth.
Acidity and sweetness both enhance
saltiness, which means less salt. Therefore, dishes with a generous amount of
tomato or pineapple are good options.
Meat
Vegetables
Appetizers
Hot & Sour Soup
800 mg/cup
Instead of ordering soup that is high in
flavor but lacks nutrients, opt for one
that’s loaded with protein and veggies.
It will still taste good, but this is a much
healthier choice. Remember to ask that
no salt be added.
Beef in Brown Sauce
1600 mg/dish
Stewed Beef Brisket w/ Tomato
900 mg/dish